How to do a Lateral Bound
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Lateral Bound
Instructions for Proper Form
This explosive plyometric exercise is a lateral variation of the bound. This exercise can help improve lateral explosiveness, lower body strength, and balance. This exercise primarily targets the lower body muscles.
- Stand in a quarter squat position with your feet together and your elbows flexed at 90 degrees.
- Place your weight into the right leg while bringing your left elbow forward and right elbow backward.
- From this loaded position, quickly extend your right knee and hip to laterally bound to the left while bringing your right elbow forward and left elbow backward.
- Absorb the landing on the ball of your left foot by slightly flexing the left knee and hip upon impact.
- Immediately recoil and spring back to the starting position.
Sets & Reps Calculator
Average Lateral Bound standards by male, female, gender, weight, age and height
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Alternatives & Variations to Lateral Bound
1. Machine Hip Adductor
96.9 mSCORESWAPPED 2,810 TIMESAn isolation exercise targeting the adductors. The use of a machine restricts your range of motion, and forces you to move the weight along a set path. This helps add stability to the movement allowing you to focus your efforts on exertion rather than stability.
2. Standing Hip Adduction
61.4 mSCORESWAPPED 2,444 TIMESThis isolation exercise primarily targets the adductors. By targeting each side individually, you can more easily identify and address imbalances between sides. This exercise can help improve lower body strength and hip stability.
- Intermediate
- Adductors
3. Cable Hip Adduction
41.6 mSCORESWAPPED 1,268 TIMESThis exercise is a cable variation of Standing Hip Adduction. The use of a cable machine allows for greater resistance as well as giving you more control over the exact direction your resistance is coming from. This exercise can help improve lower body strength and hip stability.
4. Loop Band Standing Hip Adduction
50.7 mSCORESWAPPED 735 TIMESThis exercise is a loop band variation of the Standing Hip Adduction. The loop band allows for greater resistance than the bodyweight variation. This exercise primarily targets the adductors, and is an effective way to help improve lower body strength and hip stability.
5. Frog Pump
53.8 mSCORESWAPPED 703 TIMESFrog Pump is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your feet together with your knees flared out to either side, you can further recruit your hip flexors.
6. Lateral Lunge Stretch
3.8 mSCORESWAPPED 476 TIMESLateral Lunge Stretch is a mobility exercise that targets your hip flexors, adductors (inner thighs), and hamstrings. By stepping to the side and lowering your hips, you can deeply stretch these muscle groups. This exercise helps to improve flexibility and range of motion in your lower body, making it a great addition to warm-ups or cooldowns.
7. Butterfly Stretch
3 mSCORESWAPPED 365 TIMESButterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.
8. Sumo Deadlift
88.9 mSCORESWAPPED 282 TIMESSumo Deadlift is a variation on the more standard Deadlift. Like other Deadlifts, this is a compound exercise that primarily targets muscles in the rear chain (backside of the body), and especially hamstrings and glutes. While this exercise receives some criticism, it’s a perfectly valid choice for building strength, and a great addition to your leg days.
- Intermediate
- Hamstrings
- Barbells
9. Wall Knee Drive
4.4 mSCORESWAPPED 273 TIMESWall Knee Drive is a bodyweight exercise that targets the lower body and core. By pressing your hands against a wall, you stabilize your upper body and can focus on driving your knee upwards explosively. This movement simulates the action of running or sprinting, making it great for improving lower body power and core stability. Performing it as a part of a dynamic warm-up can enhance coordination and balance.
10. Medicine Ball Side Lunge
77.9 mSCORESWAPPED 220 TIMESThis lunge variation adds a medicine ball to increase resistance and improve balance. Targeting the quads, glutes, and core, it also engages the obliques as you lunge sideways, offering a more comprehensive lower body workout than standard lunges.